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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 07/20/2023 CFSF Strength Deadlift
5-5-5-5-5		 245 lbs
Performed as RX
Christopher Albert 07/19/2023 CFSF M.X2.q 21-15-9 reps for time:
Pull-ups
Box jumps, 24/20		 11m 57s
Workout Scaled
Christopher Albert 07/18/2023 CFSF Code Xi 7:00 AMRAP
15 DB push press, 45/25
40 Double unders		 2 rounds 12 reps
Workout Scaled
Christopher Albert 07/17/2023 CFSF Porkys 3 rounds for time:
:20 L-sit
8 Odd-object cleans		 11m 05s
Performed as RX
Christopher Albert 07/13/2023 CFSF Endurance One mile run for time 13m 35s
Performed as RX
Christopher Albert 07/12/2023 CFSF Death by Deadlifts On a running clock, perform one Deadlift the first minute, two Deadlifts on the second minute. adding one rep each minute until reps cannot be made within the minute.
Body weight Deadlifts for Rx		 50 reps
Performed as RX
Christopher Albert 07/10/2023 CFSF Strength 2-2-2-2-2
Thrusters 		75 lbs
Performed as RX
Christopher Albert 07/06/2023 CFSF Endurance 6 rounds each for time:
200 meter run
Rest as needed between rounds 		0m 51s
Performed as RX
Christopher Albert 07/05/2023 CFSF Signal 9x 400 meter run
12 Kettlebell swings, 53/35
8 Burpees
12 Kettlebell swings
400 meter run		 9m 27s
Workout Scaled
Christopher Albert 06/29/2023 CFSF Choice Strength 3-2-2-1-1-1
A) Bench press
B) Back squat
C) Push press

155 lbs
Performed as RX
Christopher Albert 06/27/2023 CFSF Licorice ISR 20 rounds for time:
5 Walking lunges
5 Pull-ups
*200 meter run at completion of rounds 5, 10, 15, and 20.		 22m 35s
Workout Scaled
Christopher Albert 06/21/2023 CFSF Endurance 6 rounds each for time:
200 meter run

Rest as needed between rounds. Fastest round is your score.		 0m 51s
Performed as RX
Christopher Albert 06/21/2023 CFSF 2:00 Max Rep Sit-ups 2:00 Max rep Sit-ups 54 reps
Performed as RX
Christopher Albert 06/14/2023 CFSF 2:00 Max Rep Sit-ups 2:00 Max rep Sit-ups
59 reps
Performed as RX
Christopher Albert 06/07/2023 CFSF Megan 21-15-9 reps for time:
Burpees
Kettlebell swings, 53/35
Double unders		 12m 02s
Workout Scaled
Christopher Albert 06/06/2023 CFSF Strength Deadlift
5-5-5-5-5		 245 lbs
Performed as RX
Christopher Albert 06/02/2023 CFSF No Name #13 7:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise, then two reps each, continuing until time expires.
*Athlete will perform one Burpee between each round.		 81 reps
Performed as RX
Christopher Albert 06/02/2023 CFSF 3:00 Dead Hang 3:00 Dead hang
*Athlete will perform one Burpee earch time they drop off the bar. Number of Burpees is your score. Low wins.		 8 reps
Performed as RX
Christopher Albert 05/31/2023 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 23s
Workout Scaled
Christopher Albert 05/30/2023 CFSF R&R 3 rounds for time:
500 meter row
7 Burpees
400 meter run 		22m 17s
Performed as RX
Christopher Albert 05/26/2023 CFSF Strength Back squat
5-5-5-5-5		 135 lbs
Performed as RX
Christopher Albert 05/19/2023 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 06 rounds 13 reps
Workout Scaled
Christopher Albert 05/15/2023 CFSF First Part For time:
400 meter run
50 Sit-ups
400 meter run		 7m 10s
Performed as RX
Christopher Albert 05/15/2023 CFSF Second Part For time:
500 meter row
50 Hip extensions
500 meter row 		7m 54s
Performed as RX
Christopher Albert 05/11/2023 CFSF Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 6 rounds 3 reps
Workout Scaled
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